How Evidence-Based Self-Care Strategies Can Improve Mental Health And Quality Of Life
If you or someone you know is struggling or in crisis, help is available. Text or call 988 or chat 988lifeline.org. Support is available 24/7.
It can seem challenging to make time to practice self-care in addition to completing daily demands and responsibilities. However, carving out time for self-care and making lifestyle changes can foster better mental health and well-being. In this article, we'll explore evidence-based self-care strategies that can make a difference in your life by building emotional resilience, reducing anxiety, and improving mental wellness. These strategies may also enhance your quality of life in a holistic, sustainable way.
What are evidence-based self-care strategies for mental health and the mind?
The American Psychological Association defines mental health as "a state of mind characterized by emotional well-being, good behavioral adjustment, relative freedom from anxiety and disabling symptoms, and a capacity to establish constructive relationships and cope with the ordinary demands and stresses of life." In short, mental health isn’t just the absence of mental illness—it also involves having the skills and strategies necessary to manage stress, anxiety, and other concerns as they arise. Self-care can help individuals maintain this healthy state of mind.
Evidence-based self-care strategies generally refer to mental and physical health care practices that are supported by scientific evidence. These practices have been shown to benefit the mind and improve quality of life. A variety of self-care activities can be empowering, as they may enable you to take charge of your well-being.
Examples of evidence-based self-care strategies
- Mindfulness
- Gratitude
- Regular exercise
- Nutritious eating habits
- Social connection
Taken together, these evidence-based self-care strategies can improve various aspects of health, such as mental, physical, social, sexual, and reproductive health. These practices can enhance one’s quality of life when implemented regularly.
How evidence-based mindfulness can improve mental health and quality of life
Mindfulness can be described as the practice of focusing on the present moment while observing one’s thoughts and emotions, as well as letting them come and go without judgment. By using the breath or bodily sensations as an anchor, a person mindfully seeks to return to their present experience — a process that usually takes repeated practice.
The goal is not necessarily to be "good" at mindfulness by completely emptying the mind of thoughts. Instead, mindfulness generally encourages repeatedly returning to the present moment. With practice, a person may be able to develop a healthier relationship with their thoughts and feelings while improving their ability to remain present. Numerous research findings back the use of mindfulness to foster a healthier mind and improve quality of life. A 2018 systematic review and meta-analysis reported that mindfulness could be especially helpful for depression, addiction, pain, and smoking cessation.
The benefits of mindfulness for the mind and body
Numerous benefits are associated with a regular mindfulness practice. Findings reported by the American Psychological Association suggest that mindfulness can reduce the following:
- Depression
- Anxiety
- Pain conditions
- Substance use disorders
- Stress
- Fatigue
How gratitude can foster emotional well-being
Gratitude is an evidence-based practice that generally encourages a person to notice and focus on the positive aspects of their life. While humans have a negativity bias that means they tend to be inclined to notice the negative aspects of a situation, consistent gratitude can gradually shift one's focus to the positive. Noticing the positive may take more of a conscious effort, but this practice can improve one's emotional well-being and quality of life.
A gratitude practice can encourage a person to notice big and small things for which they're grateful. For instance, a person may be grateful for a friend's support during a life transition. They may also be grateful for warm soup on a cold day. One popular way to practice gratitude is to keep a daily gratitude journal, which also allows you to review entries at a later date. However, there are many ways to practice gratitude, including thinking about positive things, such as your own health or an uplifting interaction.
The benefits of gratitude for mental health care, quality of life, and social connection
Gratitude can benefit people in various ways, including by enabling a person to better cope with an existing condition or illness. One way that gratitude can be an asset to mental health care is through its ability to release dopamine, a neurotransmitter associated with happiness, well-being, and reward. As an evidence-based practice for the mind, research links gratitude to reduced anxiety, improved life satisfaction, and depression symptom relief, among other benefits. Gratitude is also associated with physical health benefits, as well as strengthened social bonds and connections.
The role of eating habits and exercise
Health systems, including health workers in primary health care, frequently emphasize the role of balanced eating habits and exercise in health maintenance and prevention. However, the Academy of Nutrition and Dietetics and American Council on Exercise notes that "most adults do not meet population-based dietary and physical activity recommendations," as of 2023.
Consistent, individualized care and health literacy may effectively address this gap. Since individuals may differ in their nutritional needs, depending on their age, overall health, and existing conditions, one way to practice self-care may be to improve physical and mental health literacy. For example, to support reproductive health during pregnancy and breastfeeding, certain vitamins may be recommended, such as folic acid. Older adults, on the other hand, may benefit from certain foods and nutrients as part of holistic mental health care. Learning about the needs of your body may empower you to fuel it with the right nutrients. Exercise can also enhance quality of life and promote a healthy mind and body.
What are the mental health benefits of exercise?
Adequate amounts of exercise have a variety of benefits, including those listed below:
- Improved mental health, mood, and well-being
- Enhanced quality of life
- Improved physical health and reduced risk of various conditions
How social connections can enhance mental health
Research suggests that social connection can foster quality of life, longevity, emotional well-being, and overall mental health. Conversely, isolation and loneliness have been established as risk factors for poor health. Therefore, researchers have stressed the role of evidence-based strategies addressing social connection, which can benefit the mind and body.
Self-care strategies to nurture social health
There are many ways to enhance social connectedness with others. Research suggests the following mental health care strategies to enhance social well-being:
- Name the emotions you're feeling to reduce reactivity, which can affect your behavior toward others
- Intentionally interact with people in daily life, such as chatting with someone while waiting in line
- Practice nonviolent communication skills by avoiding judgment and seeking to understand the other person's perspective
- Adopt a daily self-soothing practice, which can include mindfulness, yoga, progressive muscle relaxation, and/or deep breathing exercises
- Assess the main relationships in your life and cultivate more meaningful interactions within them
You may also keep in mind that some boundaries are not necessarily conducive to social well-being. If you sense that you tend to have rigid boundaries with others, consider reevaluating them to ensure they are appropriate to the situation.
The evidence-based benefits of journaling
Research supports the use of journaling as a mental health care strategy. Expressive writing typically involves writing thoughts, feelings, and anything else that comes to mind, which has been shown to relieve distress in a healing way. Along with improving psychological well-being, journaling has also been associated with improving quality of life.
The benefits of journaling for mental health care, according to research
As an evidence-based practice, research suggests that journaling can provide numerous benefits for one's mind and quality of life. These benefits include improving cognitive, social, and emotional aspects of health. Journaling may also reduce symptoms of depression, anxiety, and post-traumatic stress.
How therapy, a form of mental health care, can support self-care
Therapy can support self-care or be a part of your self-care routine. If you practice self-care but sense that you might benefit from the guidance of a licensed mental health professional, consider giving therapy a try. Cognitive behavioral therapy (CBT) is one of the most used modalities, and it’s supported by a wealth of research.
CBT generally helps a person reframe unhelpful thought and emotional patterns that may be interfering with their full ability to enjoy life. If finding the time to attend in-person sessions is inconvenient, though, you may want to try online therapy. Online therapy through platforms like BetterHelp allows you to connect with a therapist from any location that is convenient for you, as long as you have a personal device and an internet connection. This can be especially helpful for those with busy schedules and many commitments.
Research on the evidence-based benefits of online therapy for mental health care
Many research studies support the use of online therapy as a viable alternative to in-person therapy. One 2023 study involving 27,500 participants suggested that online therapy could be as helpful for anxiety disorders and depression as in-person therapy. Online therapy could also provide individuals with the opportunity to chat with a professional about the best ways to implement self-care into their daily lives.
Takeaway
What are evidence-based self-care interventions?
Evidence-based self-care interventions can be defined as different self-care activities whose efficacy is supported by research. Having a variety of coping skills to engage in when you’re feeling overwhelmed can reduce stress and have a positive impact on your mental health.
What are examples of evidence-based care?
Evidence-based care for mental health often includes talk therapy, particularly cognitive behavioral therapy, and prescription medication for some conditions. Practices like getting enough sleep each night, getting regular exercise, and eating nutritious meals are also evidence-based.
What are the three pillars of evidence-based care?
The three pillars of evidence-based care are:
- Best available evidence
- Clinician’s knowledge and skills
- Patient’s wants and needs
What are the four main types of self-care skills?
There are many aspects of self-care. Four of the most common include physical self-care, mental self-care, social self-care, and spiritual self-care.
What are the three rules of self-care?
There aren’t necessarily any rules to self-care. Instead, self-care is customizable and varies from person to person.
What is evidence-based practice in mental health care?
Evidence-based practice generally refers to practices based on the best available scientific evidence and recent research. Using evidence-based practices can lead to better care and improved treatment outcomes.
How does self-care relate to mental health?
Self-care can have a significant positive impact on mental health. Conversely, a lack of self-care can harm mental health. Practices like engaging in regular physical activity, getting plenty of fresh air, choosing to set boundaries in relationships, listening to soothing music, and engaging in box breathing when stressed are a few examples of self-care. Spending time with friends and family members, making the decision to seek professional help when needed, and making room for positive experiences in your life can also constitute different forms of self-care.
What is evidence-based practice in mental health?
In general, evidence-based practices are those supported by the best available scientific evidence. Cognitive behavioral therapy is one of the most common evidence-based therapeutic modalities.
What are the three components of evidence-based health care?
Three components of evidence-based health care include the clinician’s knowledge and skills, the patient’s wants and needs, and the best available evidence. Evidence-based health care is used in various settings, from caring for chronic conditions to offering palliative care.
How do you take care of yourself to stay in good mental health?
Mental self-care can involve a variety of components. A few examples include limiting your working hours so that you have enough time to decompress and get a good night’s sleep after work, practicing deep breathing, getting regular exercise, and attending therapy sessions as needed. Taking a holistic approach to self-care may lead to optimal results.
- Previous Article
- Next Article